Not much exciting to report this( last) week. ran about 65km total. First couple of days legs felt leaden after HM performance. Ran a tempo and a interval session, but only managed 4x1km intervals - was hoping for a few more.
saturday long 2 and a half hour run and Sunday one hour recovery run both felt really good.
Next aim is asics bridges 10k on sunday - hoping to beat the 44 min I ran at Matilda Bay, and from recent performances i should do a full minute faster.
Still waiting on the Garmin 305.......
Commonwealth Games great weeks of TV, good inspiration!
Tuesday, March 28, 2006
Sunday, March 19, 2006
Darlington HM
Very pleased with todays run. Quietish training week afer no long run last weekend, but did a very good Cruise/Mona Interval session on Thursday am.
Turned up a little later than planned as the Farmer Tunnel entrance was closed - had to go the long way round.
Knowing it was uphill the first 10.5k I held back, about 445 pace first half. Saw TNTR taking an easy run and asked if he'd pace me from about 8k onwards. This worked out well with halfway I think in 49:??, then a strong increase in pace in the second half - was only expecting 440s but was more like 430s (might need to grab the stats from TNTR) Nice to overtake a few runners on the back half - unusual for me. Developed a sudden quite severe stitch 1500m to go, forcing me to slow then stop (tried to run through it but was really bad). Luckily it lasted only about 2 minutes, got the pace back up and finished 1hr35:12 by my watch - a 4 minute PB from my first HM last year (Fremantle).
Many thanks to TNTR - great help to push me onwards. This run gives me a lot of confidence for my goals - sub3:30 marathon looks certain if I can go the distance, and after that maybe I can get close to 40min for 10k this year.
Turned up a little later than planned as the Farmer Tunnel entrance was closed - had to go the long way round.
Knowing it was uphill the first 10.5k I held back, about 445 pace first half. Saw TNTR taking an easy run and asked if he'd pace me from about 8k onwards. This worked out well with halfway I think in 49:??, then a strong increase in pace in the second half - was only expecting 440s but was more like 430s (might need to grab the stats from TNTR) Nice to overtake a few runners on the back half - unusual for me. Developed a sudden quite severe stitch 1500m to go, forcing me to slow then stop (tried to run through it but was really bad). Luckily it lasted only about 2 minutes, got the pace back up and finished 1hr35:12 by my watch - a 4 minute PB from my first HM last year (Fremantle).
Many thanks to TNTR - great help to push me onwards. This run gives me a lot of confidence for my goals - sub3:30 marathon looks certain if I can go the distance, and after that maybe I can get close to 40min for 10k this year.
Sunday, March 12, 2006
John Forrest X Country
I said i wouldnt but I did run this one. Felt a bit flu'ey Saturday so didnt do long run - instead wine tasting and watchng the Dockers lose.
This morning I spent 30 mins in bed arguing over whether I should get up and run - finally did after remembering a quote from CoolRunning site - you never end up regretting going for a run, only if you dont.
The weather was perfect, for a 12.7km off road run with a killer hill nicknamed Old Faithful. The run was handicapped - I went off mid field at 15min50, and started strong, being especiallt brave down the hills. By 35min I had passed everyone but one runner, although I didnt realise this. I kept thinking how long I could hold on til the fast guys passed me. 36 min a guy flew past and said 'dont worry' as he went by - obviously wasnt running the 12.7k because 5 mins later another guy came past - the eventual winner.
I walked a small section of the big hill, but still gradually caught up to the eventual third placegetter, passed him and held on to finish at a steady pace. I waited for the footsteps of the faster handicapped runners, but they never came, and I was relieved to finish second.
Time 57:14 by the watch - 4:30 pace, good for a hilly off roader. This was still a touch slower than my first two runs, so I was surprised to finish second, thought more people would run to their handicap!
This morning I spent 30 mins in bed arguing over whether I should get up and run - finally did after remembering a quote from CoolRunning site - you never end up regretting going for a run, only if you dont.
The weather was perfect, for a 12.7km off road run with a killer hill nicknamed Old Faithful. The run was handicapped - I went off mid field at 15min50, and started strong, being especiallt brave down the hills. By 35min I had passed everyone but one runner, although I didnt realise this. I kept thinking how long I could hold on til the fast guys passed me. 36 min a guy flew past and said 'dont worry' as he went by - obviously wasnt running the 12.7k because 5 mins later another guy came past - the eventual winner.
I walked a small section of the big hill, but still gradually caught up to the eventual third placegetter, passed him and held on to finish at a steady pace. I waited for the footsteps of the faster handicapped runners, but they never came, and I was relieved to finish second.
Time 57:14 by the watch - 4:30 pace, good for a hilly off roader. This was still a touch slower than my first two runs, so I was surprised to finish second, thought more people would run to their handicap!
Friday, March 10, 2006
Lacking some motivation
i generally only post on the weekend, but I've really lacked some motivation this week and thought maybe writing it down might help.
The heat followed by humidity has taken its toll, combined with some family/social events mean I have lost some momentum. No run sun or mon (that rhymes!) then MP 10k tues, hill intervals wed, no run thurs and recovery run friday - only 30km in 6 days. I am finding it hard to break over the 60k/week average and unless i put running ahead of work/wife or family I'm not sure i'll be able to. But on the other hand, there really is enough time if you make it - get up half an hour earlier each day and add 35km to the weeks running.
i'm not sure i've achieved much by writing it down, will just need to see. Looking ahead I'm faced with the same old dilemna this weekend - race sunday or put in a good long run saturday, which is probably better for my marathon preparation given my weakness last year was endurance. i think i'll go the long run, try to do 2h30 plus, and wait til next week for the Darlington Half marathon.
The heat followed by humidity has taken its toll, combined with some family/social events mean I have lost some momentum. No run sun or mon (that rhymes!) then MP 10k tues, hill intervals wed, no run thurs and recovery run friday - only 30km in 6 days. I am finding it hard to break over the 60k/week average and unless i put running ahead of work/wife or family I'm not sure i'll be able to. But on the other hand, there really is enough time if you make it - get up half an hour earlier each day and add 35km to the weeks running.
i'm not sure i've achieved much by writing it down, will just need to see. Looking ahead I'm faced with the same old dilemna this weekend - race sunday or put in a good long run saturday, which is probably better for my marathon preparation given my weakness last year was endurance. i think i'll go the long run, try to do 2h30 plus, and wait til next week for the Darlington Half marathon.
Saturday, March 04, 2006
Late Hot Summer (Autumn)
After the mild summer, autumn has hit with a vengeance. I did my long run this am, started 6.30am, took 2 bottles powerade, hiding one near the start of my Bold Park loop. It got hot quick - 30 by 8am and I decided to cut the run short at 2 hours, rather than 2.5.
The rest of the week was pretty good - MP session, hill session as my intense one for the week. Total should be 70km with tomorrow included. Wednesday morning I felt great - floated along on my slow run at 5.20 per km - 15-20sec faster than normal, with no real effort. I felt so good that I backed it up with a pm session (the hill run - 3x800m hill interval 5k pace as part of a total 11km session)
Its great to have the occasional day like that when you feel great - adds some joy to the running and suggests improvement.
Went to Subi library today and borrowed the Daniels training formula book as well as a Henderson running book - will go through them over the next couple of weeks.
I was planning on doing the 5k twilight run tomorrow with WAMC but will have to see what the weather is like - not worth it if things havent started cooling down by then. I was looking forward to seeing if running 36hrs post long run will impair my 5k performance much.
Needless to say Garmin hasnt arrived yet, Polar HRM still going blank during runs and Ipod still on the fritz. On the good side I have the long weekend off - much needed break from the stresses of work, and time with the missus.
The rest of the week was pretty good - MP session, hill session as my intense one for the week. Total should be 70km with tomorrow included. Wednesday morning I felt great - floated along on my slow run at 5.20 per km - 15-20sec faster than normal, with no real effort. I felt so good that I backed it up with a pm session (the hill run - 3x800m hill interval 5k pace as part of a total 11km session)
Its great to have the occasional day like that when you feel great - adds some joy to the running and suggests improvement.
Went to Subi library today and borrowed the Daniels training formula book as well as a Henderson running book - will go through them over the next couple of weeks.
I was planning on doing the 5k twilight run tomorrow with WAMC but will have to see what the weather is like - not worth it if things havent started cooling down by then. I was looking forward to seeing if running 36hrs post long run will impair my 5k performance much.
Needless to say Garmin hasnt arrived yet, Polar HRM still going blank during runs and Ipod still on the fritz. On the good side I have the long weekend off - much needed break from the stresses of work, and time with the missus.
Saturday, February 25, 2006
When the #$&$ is my garmin coming
Solid training week - dropped the mileage but added some intensity. Will be a 65km week with tomorrows recovery run. This weeks sessions included - 8km MP run, 7km LT run (at 4min27perkm) and a 2hr30min long run this morning covering 25.5km ( probably a bit more - about 5:45/k i think)
Garmin are dragging their feetwith the 305 - looks like March delivery now, but I wont hold my breath. Meanwhile my old Polar HRM is playing up - screen blanks out every now and then - not sure if its a low battery or a screen thing. I dont know whether its going to be worth getting it fixed or just retiring it when the new one comes - may need to make some enquiries. I guess at worst I can try getting a new battery put in - seems like too valuable a piece of electronics to throw away.
I was really happy with my Threshold run this week - the first one I've done properly I think. I previously went too hard and they turned into intervals. This time I tried to focus on level of effort and breathing ( 2 steps inspiration, 2 steps expiration), and ran around lake Monger where (almost) all the kms are marked. I averaged 4:27s with an 86% max HR - only 3 secs slower than my 10k pace but that was a poorly executed race and I'm fairly sure I am capable of 43 low, which would fit in.
The Marathon pace session was new to me as well - another I'll be trying to do more often. It's an awkward pace to run at for me in training, hopefully having the Garmin wil really help me with hitting these paces.
IPod is dying too - short of cash right now but later on I'll have to buy a new MP3 player. I think a solid state one will be better than my mini, which still has a hard drive - which I imagine has struggled with 18 months of running. The Nano looks best, but reviews say the I-Audio has top audio quality so I might look out for one being discounted.
I really feel at the moment that everything is coming along nicely - thanks to many of the posters on CR and last years experience of teaching myself not to overtrain, I feel finally in control of my training and only illness or injury would seem able to stop me from a sub 3:30 in July.
Garmin are dragging their feetwith the 305 - looks like March delivery now, but I wont hold my breath. Meanwhile my old Polar HRM is playing up - screen blanks out every now and then - not sure if its a low battery or a screen thing. I dont know whether its going to be worth getting it fixed or just retiring it when the new one comes - may need to make some enquiries. I guess at worst I can try getting a new battery put in - seems like too valuable a piece of electronics to throw away.
I was really happy with my Threshold run this week - the first one I've done properly I think. I previously went too hard and they turned into intervals. This time I tried to focus on level of effort and breathing ( 2 steps inspiration, 2 steps expiration), and ran around lake Monger where (almost) all the kms are marked. I averaged 4:27s with an 86% max HR - only 3 secs slower than my 10k pace but that was a poorly executed race and I'm fairly sure I am capable of 43 low, which would fit in.
The Marathon pace session was new to me as well - another I'll be trying to do more often. It's an awkward pace to run at for me in training, hopefully having the Garmin wil really help me with hitting these paces.
IPod is dying too - short of cash right now but later on I'll have to buy a new MP3 player. I think a solid state one will be better than my mini, which still has a hard drive - which I imagine has struggled with 18 months of running. The Nano looks best, but reviews say the I-Audio has top audio quality so I might look out for one being discounted.
I really feel at the moment that everything is coming along nicely - thanks to many of the posters on CR and last years experience of teaching myself not to overtrain, I feel finally in control of my training and only illness or injury would seem able to stop me from a sub 3:30 in July.
Sunday, February 19, 2006
Winding up the mileage
Trained my longest week thus far - 80km.
Spurred on by the discussion re Lydiard and base training on Coolrunning, I ran everything at aerobic pace - to allow myself to go further - especially as I broke the 10% rule (dont increase mileage by more than 10 percent per week). I did change my routine however, and ran 40km of the week on hilly terrain around Bold Park, rather than the flat stuff I've been doing so far this year to protect my ITBS. I must admit it felt great to surge up and ease down the hills compared with the monotonous single pace of my runs round Herdsman or the river.
Thursday I ran 2 sessions - 9.3km morning, 10km evening - a first for me. I ran 21km on saturday in 2hrs. Was thinking about extending to 2 and a half, but a little niggle in the left lateral thigh made me think better of it - can gradually push up that distance.
I bought a new pair of GT2100s on Friday, decided to stick to what works. I know you can run a long way in shoes, but the very first run feels fantastic - so cushioned.
So the key now is to consolidate the increase in distance, and add in a harder session next week. I also have to decide whether to run Neil Hawkins 10k (Sunday) or not. On one hand I'd like to have another 10km hitout, on the other I want distance again this week. Work prevents me from running my long run on a weekday. Running the 10k at less than full effort is not something I am able to do! and I cant run a long one the day before and back up. I had said I wouldnt start base training til March, but now feels like the time to continue my momentum and focus on the goal in July.
Finally this week will be full of expectation for the garmin Forerunner 305. Almost certainly wont arrive this week but may get notification of it being sent from the US. Cant wait to watch my pace and chart my distances (although I do that by hand with Google Earth already) Interestingly I am far less intent on my HRs whilst training compared to last year, although I still wear my HRM. I think that last year it was a matter of forcing myself not to overtrain. Now I know my paces and efforts better I need it less. The only two times I really heeded its input this year were 1. On the really humid morning when my HR was so high for the speed and 2. When I was sick (although I didnt heed it, pushed on and got worse).
Last week of the Ricky Gervais (BritishComedy) podcast this week - will have to return to music or nothing - it was great to laugh out loud during runs, although passers-by must have thought me a psycho!
Spurred on by the discussion re Lydiard and base training on Coolrunning, I ran everything at aerobic pace - to allow myself to go further - especially as I broke the 10% rule (dont increase mileage by more than 10 percent per week). I did change my routine however, and ran 40km of the week on hilly terrain around Bold Park, rather than the flat stuff I've been doing so far this year to protect my ITBS. I must admit it felt great to surge up and ease down the hills compared with the monotonous single pace of my runs round Herdsman or the river.
Thursday I ran 2 sessions - 9.3km morning, 10km evening - a first for me. I ran 21km on saturday in 2hrs. Was thinking about extending to 2 and a half, but a little niggle in the left lateral thigh made me think better of it - can gradually push up that distance.
I bought a new pair of GT2100s on Friday, decided to stick to what works. I know you can run a long way in shoes, but the very first run feels fantastic - so cushioned.
So the key now is to consolidate the increase in distance, and add in a harder session next week. I also have to decide whether to run Neil Hawkins 10k (Sunday) or not. On one hand I'd like to have another 10km hitout, on the other I want distance again this week. Work prevents me from running my long run on a weekday. Running the 10k at less than full effort is not something I am able to do! and I cant run a long one the day before and back up. I had said I wouldnt start base training til March, but now feels like the time to continue my momentum and focus on the goal in July.
Finally this week will be full of expectation for the garmin Forerunner 305. Almost certainly wont arrive this week but may get notification of it being sent from the US. Cant wait to watch my pace and chart my distances (although I do that by hand with Google Earth already) Interestingly I am far less intent on my HRs whilst training compared to last year, although I still wear my HRM. I think that last year it was a matter of forcing myself not to overtrain. Now I know my paces and efforts better I need it less. The only two times I really heeded its input this year were 1. On the really humid morning when my HR was so high for the speed and 2. When I was sick (although I didnt heed it, pushed on and got worse).
Last week of the Ricky Gervais (BritishComedy) podcast this week - will have to return to music or nothing - it was great to laugh out loud during runs, although passers-by must have thought me a psycho!
Sunday, February 12, 2006
MatildaBay 10k - mixed feelings
The week was reasonable - quietish training week - 40k mon-fri,with a 5x1km interval session Wed pm, 358/400/400/356/356.
Saw the podiatrist Friday and talked about shoes and shinsplints - will stick to the ASICs
Unfortunately 6am Sunday morning was called into work - very stressful situation, lots of adrenaline flowing. I didnt think I'd get to the run but managed to arrive at 720, stood in line to pay and then straight to the start - no warmup unfortunately.
I started too fast, 3:52 first km then went 4:18/4:27/4:27/4:30 for a 21.36 split. I knew at this point I wasnt going to negative split, needed to hang on to 4:30 pace.
Returned in 4:29/4:32/4:33/4:35/4:17 (22:36) to finish in 44.04
So I'm pretty happy with the time, all things considered, esp toughing it out not to lose pace in the last 4k when I felt like crap
I had expectations of doing sub44 so was a little disapppointed, but my mind was definitely on other things.
Saw Jon out there early, then didnt see him coming back from the 5k turn, perhaps he decided to do 4k. Also saw TNTR (I think - the garmin strapped to the wrist a giveaway) finished a few minutes faster than me.
Onwards now, no real 10k time trial type run til the Bridges for me - may run the Jihn Forrest run. On current 10k time the tables predict 3:24(Daniels) or 3:26(McMillan) marathon times.
This is still consistent with my sub330 aim, so I'll buckle down and get some distance into my legs in the coming month or two.
Saw the podiatrist Friday and talked about shoes and shinsplints - will stick to the ASICs
Unfortunately 6am Sunday morning was called into work - very stressful situation, lots of adrenaline flowing. I didnt think I'd get to the run but managed to arrive at 720, stood in line to pay and then straight to the start - no warmup unfortunately.
I started too fast, 3:52 first km then went 4:18/4:27/4:27/4:30 for a 21.36 split. I knew at this point I wasnt going to negative split, needed to hang on to 4:30 pace.
Returned in 4:29/4:32/4:33/4:35/4:17 (22:36) to finish in 44.04
So I'm pretty happy with the time, all things considered, esp toughing it out not to lose pace in the last 4k when I felt like crap
I had expectations of doing sub44 so was a little disapppointed, but my mind was definitely on other things.
Saw Jon out there early, then didnt see him coming back from the 5k turn, perhaps he decided to do 4k. Also saw TNTR (I think - the garmin strapped to the wrist a giveaway) finished a few minutes faster than me.
Onwards now, no real 10k time trial type run til the Bridges for me - may run the Jihn Forrest run. On current 10k time the tables predict 3:24(Daniels) or 3:26(McMillan) marathon times.
This is still consistent with my sub330 aim, so I'll buckle down and get some distance into my legs in the coming month or two.
Saturday, February 04, 2006
Shoes and Shins
I ran all last year in Asic GT2100s. They were great, but like many, I was keen to try others. I'd previously run in Brooks Beast, but when I saw a podiatrist he said I wasnt pronating so badly to need these clodhoppers. The Brooks Axiom looked good - very light but still good stability. When I found them for $140 in december, I grabbed a pair.
The first couple of times I wore them they felt great, but they made a real slapping noise in the ground - probably due to the red shiny rubber/synthetic on the sole I thought. But in the last week I've developed shin pain, and a lump over my tibialis anterior tendon at the right ankle. I ran my long run today in my old Asics and the pain was barely an issue.
Not sure exactly what about the shoes caused the shin pain. Obviously introducing speedwork last month contributed, but the slapping makes me thinks it was partly the shoes.
I'm going to see the podiatrist next week to discuss!
Otherwise decent week, 2hr run today, 60km total this week. Bring on the matilda bay 10k next week for a good hitout - estimating just under 44min if all is well.
The first couple of times I wore them they felt great, but they made a real slapping noise in the ground - probably due to the red shiny rubber/synthetic on the sole I thought. But in the last week I've developed shin pain, and a lump over my tibialis anterior tendon at the right ankle. I ran my long run today in my old Asics and the pain was barely an issue.
Not sure exactly what about the shoes caused the shin pain. Obviously introducing speedwork last month contributed, but the slapping makes me thinks it was partly the shoes.
I'm going to see the podiatrist next week to discuss!
Otherwise decent week, 2hr run today, 60km total this week. Bring on the matilda bay 10k next week for a good hitout - estimating just under 44min if all is well.
Monday, January 30, 2006
Tough week
Murphy's law worked against me this week. After many years never seeing a dentist, my wife booked me an appointment for a checkup in Feb. Within days I developed a wisdom tooth infection.
To make matters worse I ignored all the physiological signs - higher resting HR, higher HR at slow pace, pain and feeling like crap, - and ran a hard hill session on Thursday. Needless to say I got worse. I needed 2 days off running entirely and then a very gentle hour on Sunday.
Perhaps the only good thing to come out of it was a good hard look at my training plan for the marathon. i've been reading plenty of stuff on the web about exercise physiology and training plans, so needed to put this into place.
I believe in a flexible plan with some underlying key sessions that must be included. No point doing a specific session on a specific day if you aren't up to it.
The other issue is how to slot in races (and how many) when long runs are being missed. i dont want to run in races slowly - no point, but they help the motivation. Nonetheless i know at my level long runs are far more important than fast runs.
Anyway, my key principles are :
1. Long runs - Sundays, varying my long runs between classic long slow runs one week, with 4x35k+ runs second half of prog. , alternating with increasing length marathon pace runs - up to 25km or so. I realised that I dont do enough runs at my planned marathon pace. Hopefully getting a Garmin305 will help me achieve this.
4-5 races will fill in the other sundays, replacing the MP runs rather than long slow runs. last race will be freo HM, 3 weeks pre Marathon
2. Midweek 90 min run - to increase total mileage
3. Only one high intensity pace session a week - intervals or hills, and make them long ones rather than short, at a pace never faster than 5k pace, so as not to take too much out of me and pay later
4. Other mileage recovery, slow runs, lactate theshold. To peak about 90km/week.
18 weeks is the plan, prior to this (next few weeks) I'll do some harder, shorter work and set a 10k time (43-44min).
To make matters worse I ignored all the physiological signs - higher resting HR, higher HR at slow pace, pain and feeling like crap, - and ran a hard hill session on Thursday. Needless to say I got worse. I needed 2 days off running entirely and then a very gentle hour on Sunday.
Perhaps the only good thing to come out of it was a good hard look at my training plan for the marathon. i've been reading plenty of stuff on the web about exercise physiology and training plans, so needed to put this into place.
I believe in a flexible plan with some underlying key sessions that must be included. No point doing a specific session on a specific day if you aren't up to it.
The other issue is how to slot in races (and how many) when long runs are being missed. i dont want to run in races slowly - no point, but they help the motivation. Nonetheless i know at my level long runs are far more important than fast runs.
Anyway, my key principles are :
1. Long runs - Sundays, varying my long runs between classic long slow runs one week, with 4x35k+ runs second half of prog. , alternating with increasing length marathon pace runs - up to 25km or so. I realised that I dont do enough runs at my planned marathon pace. Hopefully getting a Garmin305 will help me achieve this.
4-5 races will fill in the other sundays, replacing the MP runs rather than long slow runs. last race will be freo HM, 3 weeks pre Marathon
2. Midweek 90 min run - to increase total mileage
3. Only one high intensity pace session a week - intervals or hills, and make them long ones rather than short, at a pace never faster than 5k pace, so as not to take too much out of me and pay later
4. Other mileage recovery, slow runs, lactate theshold. To peak about 90km/week.
18 weeks is the plan, prior to this (next few weeks) I'll do some harder, shorter work and set a 10k time (43-44min).
Sunday, January 22, 2006
My first race of the year - Christchurch 12k, 53min21sec - under my planned 4min30pace. Evenly paced 26:43 out, 26:38 back on a pleasantly undulating course through Claremont, Dalkeith and Nedlands.
This came on the back of a quiet training week, due to the signs of a viral infection and the aches of increasing my mileage in the first 2 weeks of Jan to 60+ kms each, as well as the intensity with some speed and hill work.
Sat night was a Bucks Party, relatively well behaved I had about 6 stubbies ( mild hangover) - so all in all I'm pretty happy with the performance.
I'd like to think over the next 4 months I can gradually reduce my 10k time each race, heading towards the 40min mark, although probably a bit hopeful to get under it. Then I'll concentrate on endurance, sub 1hr40 half, then sub 3:30 marathon in July. Finally City to Surf in August in under 50min for 12k.
My long term (over years) goal is sub3hour marathon, a standard I feel would qualify me as a good runner. After that... well lets just see how things go for now.
Not sure how often I'll be posting, or what information.
This came on the back of a quiet training week, due to the signs of a viral infection and the aches of increasing my mileage in the first 2 weeks of Jan to 60+ kms each, as well as the intensity with some speed and hill work.
Sat night was a Bucks Party, relatively well behaved I had about 6 stubbies ( mild hangover) - so all in all I'm pretty happy with the performance.
I'd like to think over the next 4 months I can gradually reduce my 10k time each race, heading towards the 40min mark, although probably a bit hopeful to get under it. Then I'll concentrate on endurance, sub 1hr40 half, then sub 3:30 marathon in July. Finally City to Surf in August in under 50min for 12k.
My long term (over years) goal is sub3hour marathon, a standard I feel would qualify me as a good runner. After that... well lets just see how things go for now.
Not sure how often I'll be posting, or what information.
Subscribe to:
Posts (Atom)
